Fat Loss Plateau? Here are your options!

Hey there!

Today, I want to dive into the topic of fat loss plateaus. We all know how frustrating it can be when we hit that wall and our progress comes to a halt.

I'm here to share some do's and don'ts when it comes to tackling plateaus, and how tuning into your body's biofeedback can be the secret weapon to overcoming them.
 

Picture this: You've been eating in a caloric deficit for around 10-12 weeks, and you've successfully lost 5-6 pounds. However, despite staying consistent with your deficit, your progress suddenly stalls, and you find yourself stuck in this phase for an extended period of time. This is what we call a plateau.
 

Now, before we dive into the options to break through this plateau, I've talked about the importance of returning to maintenance calories and finding balance if you've already reached your goal.

But what if you still have weight loss or fat loss goals? Well, here are some options for you:
 

1. Decrease Your Calories Further: This option requires careful consideration. Ask yourself a few questions: Are you already in a significant calorie deficit? Are you experiencing poor sleep or constant hunger? If your deficit is moderate, you might consider strategically lowering your calories for a couple of weeks and then reassessing the situation.

2. Calorie Cycling: This approach involves intentionally fluctuating your calorie intake. On some days, you increase your calories a bit higher than usual, giving your metabolism a wake-up call. Then, on other days, you bring your calories back down to create a deficit. This method keeps your body from getting too accustomed to a low-calorie intake and adds variety to your routine.

3. Increase Exercise: Boosting your overall movement and energy expenditure can help create a greater calorie deficit. It doesn't have to be anything extreme—something as simple as adding a 10-20 minute walk a few times a week can make a difference.

4. Return to Maintenance: Taking a break from your deficit and returning to maintenance calories for 4-8 weeks (or longer) can prevent metabolic adaptation. This break allows your body to readjust and prevents your metabolism from slowing down. If you've already achieved your desired weight or body composition, returning to maintenance can be a great way to sustain your progress.

5. Monitor Macronutrients: Give priority to protein! Increasing your protein intake can help with satiety and muscle preservation during a calorie deficit. This is especially important if you have body recomposition goals.

6. Progressive Overload Training: If your goal is not only fat loss but also muscle building, progressive overload training is your best friend. Gradually increasing the demands on your body over time through variables like weight, sets, reps, tempo, and range of motion will help you achieve that desired physique.

7. Manage Stress and Sleep: I know, I know, boooooring, but it's crucial to address stress and prioritize quality sleep. Lack of sleep and chronic stress can wreak havoc on your motivation, energy levels, and cravings. Take care of your body and mind by ensuring you get enough rest and finding healthy ways to manage stress.

8. REALITY CHECK!!! Sometimes, we have to take a step back and reassess our goals. It's possible that your body has reached a point where further weight loss could have negative effects on your mental, emotional, and physical well-being. Take a moment to reflect on whether pursuing more weight loss is truly worth it for you. Consider the risks and benefits involved.
   
   
   As you can see, there are lots of options and considerations if you're on a fat loss journey. 
   
   Learn the art of navigating through a fat loss phase without compromising your mental well-being. Say goodbye to the frustration of unsustainable approaches and embrace a flexible and intelligent method that promotes both physical and emotional health. APPLY HERE if you're ready to take the next step!
   
   Sending strength + encouragement,
   
   Alicia